My neck and shoulders ache after sailing, what can I do?

Neck and Shoulder Tension when Sailing

We have recently seen an influx of sailors presenting with neck and shoulder pain, with the sailing season in full swing we have been able to help ease tension aches and pains.

Why are sailors/windsurfers/kitesurfers getting pain?

We have found a lot of the problems have been postural. Due to repetitive stress of the neck muscles caused by holding your head in a forward and downward position for extended periods of time. Excessive amounts of tension are created in the deep muscles of your neck and across the shoulders leading to neck pain. Headaches have also been linked to this condition.

What Causes of Postural Neck Discomfort/Tension?

Poor posture. The average weight of your head is 5Kg which makes up 8% of the whole body mass. That is a lot of weight that the neck muscles and ligaments need to move and support! The weight of the head dramatically increases if you get into poor postures. As much as 6 times the force can be generated if the neck is not in a neutral position (same weight of an average 8 year old).

(Surgical Technology International)

Signs and Symptoms of Neck and Shoulder Pain

Upper back or neck pain

Aching or sharp pain in the neck

General shoulder pain and tightness

Headaches which are aggravated when looking down

The main aims of treatment are to reduce the pain in the neck, the tightness within the neck muscles, and change the postures that aggravate your symptoms.

Some exercises to improve posture and reduce tension in the upper neck/shoulder muscles are listed below.

Please be aware of your body and take advice from your GP before exercising if you have any aches or pains or send me an email enquiries@physio-logical.net for advice and guidance.

Cervical Spine Retraction

Sit up tall

Keeping your eyes looking forwards

Tuck your chin to your chest (make a double chin)

Hold 5 seconds, repeat ten times, two times a day

Upper Trapezius Stretch

Tilt your head

Use your hand to gently pull your head across

Hold 30 seconds, repeat two times, two times a day on each side

Levator Scapula Stretch

Tilt and rotate your head

Next look down towards your hip

Use your hand to gently pull your head across and down

Hold 30 seconds, repeat two times, two times a day on each side

If you are suffering from tension / niggling neck or shoulder pain then please get in contact with us via enquiries@physio-logical.net, 07835 712306 or book online as we can help release off the tight muscles to help ease your neck and shoulder pain.

Please also see our YouTube channel where we demonstrate these exercises, please subscribe to our channel as we are always adding new videos for different injuries.

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As a regular runner training for marathons and ultra marathons I’ve begun to work on my flexibility and mobility to reduce the risk of injury and benefit my running and performance. Having left it over two years since my last sports massage, I contacted Physio-logical to arrange…
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I went to Physio-logical after having seen two consultants and another physio…none of whom could do anything for me. I have arthritis in the upper vertebrae of my neck and this causes severe pain in the head and also greatly restricts movement. The consultants could only suggest more and…
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Had a great 15min massage, was just by chance. Doing my workout at My Fitness Hub, a lady approached with the offer 15 mins for £5. Always nice to get a massage. my back does have a twinge, so accepted the offer. A great deep massage concentrating…
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I’m so pleased that a friend recommended I see Natalie for a long standing shoulder issue. I really expected there would be very little improvement possible having had the problem for a couple of years. How wrong was I! With treatment from Natalie, as well as regularly doing…
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Having suffered a major Stroke in 2010 I consequentially suffer with nerve pain, particularly in my right shoulder and up into my neck. Normally I can manage movement and slight pain but occasionally, when I unwittingly sleep on my right shoulder, it gets so bad that I can barely…
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Katy is very professional, knowledgeable and friendly, she quickly got to the root of my problems.
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Elizabeth enjoying the 81 mile route along the South Downs Way from the Queen Elizabeth Park to Eastbourne, following treatment on her knee from Natalie at Physio-logical
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Elizabeth

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I would like to thank you Physio-logical especially Katy for treatment ..I was suffering knee pain from last couple of months, after that I went to Physio-logical..now I’m feeling 100% well ..I would suggest people to go to Physio-logical if you have any kind of pain ..thanks
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I picked up hip/pelvis injuries through running. Natalie has provided fantastic treatment, exercises and advice for the past few months and ensured that I made it to the start and finish line of my first marathon.
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I’m a regular gym goer so my wife brought me a voucher for a Sports Massage with Kate.
At the start of the appointment Kate asked if I had any troublesome areas. I’d had a pain in my shoulder for some time. As a result I had less confidence in…
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Mr M

Natalie has been great , she has helped me a nerve problem in my back , so I could continue training for my Ironman 70.3 race , with her treatment and advice I completed my 1st every…
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Nicky

I had a severe back and hip issue that prevented me from walking and at one point I was in a wheelchair as the symptons were so severe . Thankfully I visited Natalie at physiological and after just 2 treatments was up and about and walking – I…
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